Semi-Contraction
Lunge
Starting in a lunging position, let down the posterior leg until
the knee touches the floor the workout mat. Take one hand and
brace it onto teardrop-shaped muscle (inside the forward knee).
Steady the other hand on the glute of the same leg. Elevate the
back knee just about one inch off the ground. The knee muscle
(vastus medialis) should contract. While paying attention to tension
in both leg muscles, Gingerly extend both legs. Remember to remain
in range, pause briefly and start the entire movement from the
beginning position. Upper
Core Push-ups
Begin in the push-up position with legs, arms and the entire
body straight. Then retract the belly button toward the spine.
Similar to an insect with several legs, walk the feet toward
your hands. Do this movement in sync with your body’s flexibility.
Next, scamper your hands out back to the first position finish
with a push-up. Perform this exercise 10 times.
The Glute
and Quad Split Squat
Standing with a bench or weight bench or sturdy chair directly
behind your body, brace one of your feet on top of the furniture/fixture
and place the other foot approximately two to three feet extended
in front of you. Placing most of the weight on your front leg
bend and stretch the front knee until the trailing knee is almost
grazing the ground. Maintain the position for a count of 10
seconds. To intensify the squat, place your hands behind your
head. A sensation of stretching and straining should be felt
in your knee, where the tension will direct itself to the glutes
and quads You should not feel a strain on your knee. |
